Running on Fumes

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Running on Fuel or Fumes?Some tips to help your diet keep up with your mileage: 

Running on Fuel or Fumes? Some tips to help your diet keep up with your mileage

Some of the Basics: 

Some of the Basics Carbohydrates This should be our main source of energy. Carbs are the main fuel for our muscles and brain Carbs are breads, rice, pasta, and cereals. It should make up about 60% of your total energy needs. Different books will talk about simple or complex, high or low glycemic index. Carb crazy and counting carbs.

More of the Basics: 

More of the Basics Protein This should make up about 10-15% of total energy Found mostly in meat, fish, dairy and legumes Can be used for energy but not the first choice Protein is not stored as protein!

Even more of the basics: 

Even more of the basics Fat Should comprise between 25-30% of total energy Very high source of energy but not easily used Do I really need to say where you find it? Taking in high amounts of fat can slow blood flow Excess carbs or protein end up as fat

What to eat before you run?: 

What to eat before you run? There is no magic meal - eat what you feel works for you Some good guidelines: Eat a higher carb diet to keep muscles fueled Exercising for less than 60mins - eat foods you find are easily digestible Exercising for more than 60mins - eat foods that are more complex or lower glycemic index ( yogurt, banana, or oatmeal)

What to eat before you run?: 

What to eat before you run? Some good guidelines: limit high fat proteins - they digest slower and can cause GI upset Experiment with high glycemic index or sugary foods - they can cause hypoglycemia and fatigue Digest, Digest, Digest - allow adequate time for pre-exercise meals to digest ( 1-2hrs for small meals and up to 3-4hrs for larger meals)

What about while running? : 

What about while running? This depends on the time and distance of your run that day. When in doubt drink. Waiting until your thirsty can mean that you may already be slightly dehydrated and need fluid. Being 5% dehydrated can cause a 30% decrease in endurance. Generally water is great for activities less than 60mins. Greater than 60mins and you might benefit from a sports drink.

What about while running?: 

What about while running? Exercising for greater than 60mins you should think about adding some carbs to your training. Aim for about 0.5g of carbs per pound of body weight. You can use power bars, gels, sports drinks, dried fruit, or any combo. But be sure to try figure out the right combo for you before race day.

Eating to Refuel after your Run: 

Eating to Refuel after your Run Make it balanced! Number one priority is fluids. Juices, sports drinks or plain water are great choices. Eat both carbs with a little protein in the mix. Try a bowel of cereal with a banana, orange juice with a medium bagel and small amount of peanut butter, a sandwich glass of milk and a piece of fruit.

The Scoop on Supplements: 

The Scoop on Supplements 1) Vitamins/Mineral - probably not beneficial unless your deficient in something or have special needs. 2) Creatine - probably more helpful for sports where short burst of energy are needed. Probably no benefit unless you sprint the 10 mile road race! 3) Protein powders - get extra protein from food, save your money.

The End: 

The End Questions?

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